A. AMRAP [20]:

15/12 Cal Row

11 KB Goblet Squats (70/53)

7 Burpee Box Overs (24/20)

*P: 1-3 MU after each round (athlete’s choice Strict Ring, K-Ring or Bar)

 

B. 3 RNFT of:

P: 20-30 GHDSU, F: 12-20 GHDSU or 30 ABMSU

30 Hip Extensions/Supermans

L-sit or Hollow Hold (Accumulate 0:30)

Move steadily from movement to movement.  Rest 2-3 mins after each rd.

 

 

*C1. 3×8 Dynamic Pushups (clapping/chest)

*C2. 3×6-10 Diamond Pushups

*C3. 3×6-10 Strict Chins. Rest 2 min after each rd.

 

Don’t forget to introduce yourself to any new faces!

 
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